Getty Images / Tom Werner
What Is Progressive Muscle Relaxation?
The practice could make your symptoms worse.
Migraine and Tension Headaches
PMR can support the pharmaceutical treatment ofmigraineandtension headaches.
Getty Images / Tom Werner
It is thought to reduce the severity and/or frequency of headaches by relaxingpericranialmyofascial tissuesin the deep scalp.
The contraction of these tissues is thought to contribute to both migraines and tension headaches.
Similar results were seen in people with tension headaches.
Blood pressure, heart rate, and fatigue symptoms were also reduced.
Sleep was also dramatically improved.
How to Practice Progressive Muscle Relaxation
Progressive muscle relaxation can be performed daily or on demand.
Sessions can run anywhere from five to 30 minutes or more.
Progressive muscle relaxation should be performed in a quiet environment.
Begin in a comfortable positioneither lying down or sitting.
Helpful Tip
During PMR, focus on yourbreathing.
Breathe in as you tense your muscles and breathe out as you relax.
PMR will often start at your head and move down.
Once you start, you’ll contract muscle groups in a sequential order.
PMR should be performed in a quiet environment where you might relax and focus on your breathing.
Studies suggest that PMR can help reduce anxiety, blood pressure, and heart rate.
It may also improve sleep and help you manage chronic joint or nerve pain.
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University of Rochester Medical Center.Progressive muscle relaxation script.
